In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Dr. Satchin Panda

(00:03:18) Sponsor: LMNT

(00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health

(00:14:38) Mealtimes & Circadian Clock

(00:21:34) Circadian Rhythm, Meal Anticipation, Digestion

(00:25:28) Breaking a Fast, Burning Fat

(00:28:45) Sponsor: AG1

(00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity

(00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)

(00:52:40) Physical Activity, Nutrition & Feeding Window

(00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet

(01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast

(01:16:20) Circadian Rhythm, “Night Owls” & Genetics

(01:26:37) Morning vs. Nighttime Discussions, “Me Time”

(01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin

(01:36:05) Shift Workers, Health & Disease

(01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction

(01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose

(02:05:18) Shift Workers & Sleep; Alcohol & Caffeine

(02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep

(02:22:10) Meal Timing

(02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health

(02:28:12) “Fat Fasting”, Blood Glucose & Insulin

(02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability?

(02:39:14) Circadian Rhythm & Metabolism

(02:41:36) Ontime Health App, Circadian Clock App

(02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity